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Rich Hill - RK Athletics

Helping People Build Confidence To Live Life To The Fullest Through Exercise & Lifestyle Coaching

11/04/2026

If your like most my clients you either have A) a ton of leftover candy from Halloween, or B) your kid has WAY too much candy from Halloween....

But either way, you're probably going to have a few pieces (and maybe even more).

So, instead of going all out and trying to finish it all before Remembrance Day comes around - read my latest article on how you can make that Halloween Candy work for you without it affecting the number on the scale

Halloween might be in the rearview mirror, but the bowl of Halloween candy is still sitting in the kitchen.

11/04/2026

16 years in, and the thing that still irritates me the most is how much fitness instagram overcomplicates this.

These are everyday guys.
They don’t want to be on stage.

They want to eat wings, have a few beers, lose the belly and still play well on Thursday night.

So find a routine you can actually do, stick with, and doesn’t leave you crippled for days after.

11/03/2026

You probably think the goal is losing the belly. I'd bet it's something more like this.

You got winded chasing a loose ball last week.
Your kid asked you to throw the ball around and you said maybe later, because your back was still locked up from a Saturday game.
You skipped the wings at the game and then ate half a pizza at home anyway.

That's the stuff I actually coach.
And the belly comes off along the way.

If any of these sound like your week, comment ATHLETE and tell me which one. I'll message you.

11/02/2026

Your deadlift or bench means nothing if one game of rec basketball has you limping until Thursday.

Being strong in the gym and being able to play are two different things.

A lot of guys can still move decent weight.

What they can’t do anymore is sprint back on D, go up for a rebound, and feel normal the next morning.

So I train guys like the athletes they are.
Contrast sets, like this one.

Something heavy, then something fast right after, so your body remembers how to move quickly and not just how to push.

Start with one pair, twice a week, with your main lifts.
Heavy first, then fast, then rest.

You don’t need a six pack to play rec basketball.
You just need to not feel 80 on Wednesday.

10/31/2026

Caffeine isn’t going to replace a crappy night of sleep.

It’s not going to give you more energy when you’re eating like crap.

And it certainly isn’t going to be the only reason you hit a new PR.

Don’t get me wrong, I love cracking a delicious energy drink - but you need to get your foundations down first if you’re really looking for energy…

Comment below with what your go-to energy drink is thought 💪

10/30/2026

Keto, Carniovre, Vegan, Fasting...

Where do you start if you're trying to eat better and drop weight?

Well - in my latest video I breakdown where you're going wrong, and what you can do instead to see changes that actually stick

Check out the new video below, and share it with a friend who it could help!

🥗 FREE Nutrition Reset: https://rk-athletics.kit.com/6wkeda_nutriti...

10/30/2026

A lot of guys say they want a six-pack, but when it comes down to it they just want…

To play a game Thursday and not wake up feeling like their 90
To keep up with the kids at the park rather than watching from the bench
To move their body without fearing their back is gonna go out

Add these style of contrast sets in - and be able to keep up in life.

Comment “ATHLETE” below and I’ll send you something to help

10/30/2026

In your 20’s the game is just another workout

When you’re 35+ it’s what you need to train for

It sucks waking up after a game unable to walk down the stairs.

It sucks to throw out your back when you just wanted to hoop.

You don’t have time to be injured.

That’s why taking care of yourself and making sure you’re training regularly is so important

As a coach - this is what I help people do, while shedding those unwanted pounds.

Comment “ATHLETE” below and I’ll message you more

10/29/2026

After coaching people for 16 years the biggest mistake I’ve seen people make isn’t choosing the wrong type of squat to do, or cutting out carbs

The biggest mistake I’ve seen is that people try to change their entire lifestyle overnight.

Instead, making small but sustainable steps is going to be your key to success.

This is what I coach people on, and if that sounds like you comment “ATHLETE” and I’ll message you.

10/28/2026

When late night cravings it, it can feel impossible to avoid snacking at night

Odds are though, your body is just trying to catch up after a day of really not eating much

Try implementing these three tips into your routine, and comment “RESET” to join the program

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Alberta

Website

http://www.rkathletics.ca/

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